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Omelette (cooked with olive oil) Calories
High protein, contains healthy fats from olive oil
CALORIES
GI
POTASSIUM
FIBER
Omelette (cooked with olive oil) Nutrition Facts
Selected: 100 g
180
KCAL / 100G
Carbs
1.3g
· 3%
Protein
10.6g
· 24%
Fat
14.2g
· 73%
Fiber
0g
Omelette (cooked with olive oil) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B2
0.35mg · 27% DV
B5
1.1mg · 22% DV
Minerals
Selenium
19µg · 35% DV
Phosphorus
170mg · 24% DV
Zinc
1mg · 9% DV
Iodine
13µg · 9% DV
Omelette (cooked with olive oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Omelette (cooked with olive oil) Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Omelette (cooked with olive oil) Contain Allergens?
Contains these allergens:
Which Diets Is Omelette (cooked with olive oil) Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Omelette (cooked with olive oil) Fat Profile
SATURATED
3.2g
MONOUNSATURATED
7.8g
POLYUNSATURATED
1.5g
Omega 6:3 ratio 10:1
Above the ideal 4:1 (10:1).
Foods Similar to Omelette (cooked with olive oil)
Omelette (cooked with olive oil) — Frequently Asked Questions
Is an omelette better cooked in olive oil or butter?
Olive oil gives a cleaner, lighter finish and is less likely to scorch quickly than butter. Butter adds a richer flavor, but it needs gentler heat to avoid browning too fast.
How do you keep an omelette from turning rubbery?
The main fix is to avoid overcooking it on high heat. Beat the eggs briefly, use a preheated pan, and take the omelette off the heat while it is still slightly soft.
Does adding milk really make an omelette fluffier?
A small amount of milk or water can lighten the texture, but pan temperature and cooking time matter more. Too much liquid can make the omelette watery instead of fluffy.
Is an olive-oil omelette better before or after a workout?
It can work at either time, but the fat content may feel heavy right before training for some people. After a workout, pairing it with a carbohydrate source like toast, potatoes, or fruit usually makes it more balanced.
Does adding vegetables to an omelette make a meaningful nutrition difference?
Yes, vegetables add volume, fiber, and extra micronutrients. Options like spinach, mushrooms, tomatoes, and peppers can make the meal more filling without changing the basic role of the omelette as a protein food.
How long does a cooked omelette keep in the fridge?
A cooked omelette is best stored in a sealed container in the refrigerator and eaten within 1 to 2 days. Reheat it thoroughly and do not leave it at room temperature for long.
Can you freeze a cooked omelette?
Yes, but the texture may become a bit watery or spongy after thawing. Omelettes with fewer high-moisture fillings usually freeze better.
Is omelette automatically unhealthy because of cholesterol?
No, that is too simplistic. But people who have been told by a clinician to limit eggs or dietary cholesterol should follow their individual medical advice.
Is an omelette a complete meal on its own?
It provides protein and fat, but it is not always the most balanced meal by itself. Adding vegetables, whole grains, or fruit can round it out better.
Why does an omelette stick to the pan, and how can you prevent it?
Sticking usually happens when the pan is not properly heated, the surface is worn, or the eggs are moved too soon. A good nonstick pan, evenly spread olive oil, and letting the base set first all help.
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Nutrition data compiled from USDA FoodData Central and scientific sources.